Basic Nutrition for Athletes 2

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12/10/20121Basic Nutrition for AthletesTeam Physician Course Feb 2013Heather Gillespie, MD, MPHAssistant Professor, UCLATeam Physician, UCLA AthleticsObjectives Review the role and importance of optimal Nutrition in physical activity, athletic performance and recovery Review general energy metabolism and the role of energy balance in athletic performance Review current recommendations regarding macronutrient (carbohydrate, fat and protein) ingestion for training, competition and recoveryOptimal Nutrition Nothing basicabout Veryindividualized Goal dependent ComplexVariation in Nutrition Requirements Type of exercise Intensity of exercise Duration of exercise Weight/body composition challenges Age/sex Training/competition schedule Goals? Travel and time zone changesBasic Nutrition Goals Energy intake to meet the demands of training Replenishment of muscle and liver glycogen with dietary carbohydrates (CHO) Proteinintake for growth and repair of tissue, particularly muscle Overall diet ( , proteins, antioxidant vitamins) to maintain a healthy immune system HydrationEnergy BalanceDietary energy intake -Exercise energy expenditure= Energy Availability12/10/20122Nutrients that give us energyCarbohydratesFatsProteinsGlucoseFr ee Fatty acidsAmino AcidsDigestion Three Major Energy SystemsATP and Energy Use by MuscleEnergy BalanceDietary energy intake -Exercise energy expenditure = E

Amino Acids Digestion ... – Iron, calcium, Vit D, riboflavin, zinc, B-12. 12/10/2012 7 Summary • Carbohydrates, Fats and Protein all play an important role in the Athlete Diet • Importance of Energy Balance • Individualized Nutrition Requirements – Variation due to type, duration, and frequency of

  Iron, Acid, Amino, Amino acids